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The Pete Plan blog

Archive for October, 2009

Session targets

Posted by thepeteplan on October 7, 2009

It is getting to that critical time in training, with about 6 weeks to go before a major competition, where any little edge in training mentality can make a big difference. With this is mind what I am doing to try to do is prior to each of my core sessions is to blog the aims of the session so that when I log the results later there is no hiding from whether I made the aim or not.

Today the aim is for the next in the sequence of restricted rate 2k tests. It is nearly a month now since I did the 2k rate 22, which I managed a 6:45.1 / 1:41.2. As the two middle splits came out to 23spm on there I think going for the planned 2sec pace increment may be too much, but we will see.

So the session is 2k at 24spm, and the aim is 1:39.0 pace / 6:36. I will warm up for around 10mins / 3k first, then go for this 2k aiming to keep the pace right on 1:39 / 24 throughout.

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Back to the intervals

Posted by thepeteplan on October 5, 2009

After 7 days without doing a hard training session since the mile race I decided today it was time to take a tentative step back into interval training. I didn’t want to jump back in too deep, so picked the easy end of AT intervals.

1500m warm up = 1:52.9 / 23

4 x 1250m / 5min rest:
4:08.6 / 1:39.4 / 29
4:08.2 / 1:39.2 / 29
4:08.0 / 1:39.2 / 30
4:03.5 / 1:37.4 / 31

5k = 16:28.2 / 1:38.8 / 29

Also about 2.5k of recovery interval metres. Felt good to do a bit of work at pace again, even if it is only 5k pace first off rather than any faster.

I warmed down with 10mins on the stepper, then did a few weights to finish off – cleans and bent over rows. The cleans I find are great for whole body power, but doing them once every couple of months probably doesn’t help me a great deal! I really should do them more often.

I feel much better about my general condition having done just this one fairly straight forward interval session. I enjoyed going just a little faster in the final rep, always good to get a bit more pace down just to reinforce that you have more to give.

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Always have a plan

Posted by thepeteplan on October 4, 2009

I should know as well as anyone that if you go into a session without any real plan of what you’re going to do the sessions tends not to be a good one. If you fail to plan, you plan to fail.

I started off today thinking I would just do an easy recovery type distance piece, making sure I’m fully recovered from the illness earlier in the week, and ready to start putting some hard training in again this week. So I started off hitting just row:

20:39.2 / 5392m / 1:54.9 / 22spm

With no plan, and feeling a little lazy, I just got bored. I then thought as I’m well warmed up now I may as well set 10k and go a little faster than the 10k yesterday, which should be fairly comfortable. Aim just to sit on 1:47 pace. I only got as far as 2k at 1:46.9¬†/ 26spm and I just didn’t have the mental energy to carry on for some reason. I could have not bothered blogging this session, but for completeness it’s best to keep record of the bad as well as the good.

I then got on the stepper and did 20mins just to make it a decent cardio session.

It’s amazing how just 7 days off hard erg sessions can make you feel like you don’t have the capability to row fast any more. My thoughts are ahead to the potential 2k test next Sunday, and right now I feel like there’s no way I could get close to my pb pace of 1:33.0, depite having rowed 1609m at 1:32.4 pace just 7 days ago. Physically, as long as I’m fully recovered from the cold I can hold pb pace. Mentally I have lost a lot having a week off. It will come back within 2 quality hard sessions though, which hopefully I will feel up to this week¬†– watch this space!

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A 10k for the CTC

Posted by thepeteplan on October 3, 2009

What better to do at 9.30am on a Saturday morning than go out to your garage, set 10000m on the PM4, and put in a first time for the CTC. I’d been up for less than an hour, and have done a cumulative 8k at a slow pace since the race last Sunday. Still not feeling 100% it was going to be a tentative first attempt looking to go just under 36mins.

10k = 35:48.7 / 1:47.4 / 25
2k splits:
1:48.3 / 25
1:47.5 / 25
1:47.7 / 25
1:47.6 / 25
1:45.8 / 26

I could have quite happily stopped at any point from about 2k in and just gone back to bed and slept some more. I know as well as anyone else that you don’t lose anything physically after a few days off, and to be fair although it felt somewhat hard by 2k in, it didn’t feel any harder for the next 8k really. Hopefully I will feel better with each session back, and as I said in the last blog entry I will decide by about Wednesday whether I will go for the 2k test next Sunday or not. If we’re still getting together for a session anyway I think I would do a slightly sub maximal 2k if the flat out 2k doesn’t seem like a good idea, and that would mean sub 6:20 anyway.

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Recovering from the mile…

Posted by thepeteplan on October 2, 2009

I haven’t blogged my training in 5 days simply because there hasn’t been a lot of training to blog about. I had a slight lingering cold last week, and the hard mile race, inadequate nutrition and a 6 hour drive home was plenty to give my immune system the last kick it needed. I managed about 5 hours at work between Monday and Tuesday, and any visit to the gym would have been a bad idea. Wednesday I was starting to feel a lot better and did a steady 5k on the erg at around 1:52 / 24, plus a little time on the bike. Thursday a mixed cardio session including just 10mins on the erg, and a similar mixed cardio session today. I am being really careful to ease back into the training as a long period off with illness is the last thing I need this close to BIRC. I plan on a couple of steady distance erg pieces this weekend, then back into harder training from Monday.

The current plan includes a group training session a week on Sunday, and the idea for that session is the last pre – BIRC flat out 2k test (the only one too!). The idea behind this session is to go all out for a pb to take the pressure off BIRC, but that will depend whether I feel 100% recovered by about Wednesday, if not it will be a bad move to do a flat out 2k. The session will be with 3 sub6 ergers, and one guy going for his first sub 6:20, so some fast company. If I feel at least as good as I did pre Grimsby then a pb will definitely be on, as I’m certain I would have been under my 6:11.8 pb if it was a 2k last weekend, as that is 0.6 in hand on the pace with 391m to go, so the last 400m could have been down at 1:36 pace to still pb, and I wouldn’t have slowed that much! Having 2000m on the clock is a different mentality though, and it would take a fair bit of mental prep to get into the right mind set. It will be very exciting if I do feel good by mid next week to do a non competition 2k in that company, and I will put it on the line!

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